PHYSICAL EDUCATION 11

Muscular Strength Workout Plan

Marvin B. Broñoso
PE & Health Teacher
0918 6975164
 Learning Competencies

After this learning module the learners will be able to . . .

○ Create plans for their workout

○ Understand the terminologies use in workout
○ Discuss the elements of a good workout
○ Give and explain the different types of workout
FITT EXERCISE PRESCRIPTION
Frequency: How often you work?

Intensity: How hard you work?

Time: The length of time, or duration, that you work

Type: The specific-type or mode of activity you choose.

FITT EXERCISE PRESCRIPTION
The first FITT factor is frequency.
Factors to consider with frequency:
Cardiovascular conditioning your current
fitness leve.
FITT EXERCISE PRESCRIPTION
The first FITT factor is frequency.
Factors to consider with frequency:
Cardiovascular conditioning your current
fitness leve.

FREQUENCY refers to the number of times per week you

engage in physical activity or exercise.
FITT EXERCISE PRESCRIPTION
The second FITT factor is intensity.
Ways to determine Intensity:
Target heart rate monitoring.
FITT EXERCISE PRESCRIPTION
The second FITT factor is intensity.
Ways to determine Intensity:
Target heart rate monitoring and talk test.

INTENSITY refers to the difficulty of exertion level of your

physical activity or exercise.
HEART RATE
The number of times your heart beats per minute.

TALK TEST
Your ability to carry on a conversation while having
your exercise.
THE THIRD FITT FACTOR IS TIME.
a workout that is too brief may result in
limited progress.

a workout that is too long will increase your riks

for injuries.
THE THIRD FITT FACTOR IS TIME.
a workout that is too brief may result in
limited progress.

a workout that is too long will increase your riks

for injuries.
TIME refers to the duration of a single workout, usually
measure in minutes or hours.
THE FOURTH FITT FACTOR IS TYPE.
The chosen mode of activity which is depends on
○ What you enjoy doing
○ How much time you have
○ Can you afford the activity
COMPONENTS OF WORKOUT PLAN
REPITITION
often called as rep, the most basic component of a
Resistance-training program.

SET
A group of consecutive reps for any exercise.

ONE-REP MAXIMUM (1RM)

A measure of a lifter’s absolute muscular strength
for any given exercise.
COMPONENTS OF WORKOUT PLAN
Skeletal muscles work together to produce two
complementary, or opposing, actions: contraction
and extension.

CONTRACTION – The shortening of a muscle

EXTENSION – The stretching of a muscle
PROGRESSIVE RESISTANCE
Stages of personal fitness program

INITIAL STAGE

IMPROVEMENT
STAGE

MAINTENANCE
STAGE
 TYPES OF WORKOUT
Basic resistance-training goals include:
STRENGTH HYPERTROPHY ENDURANCE FITNESS & TONING
Plan designed to Plan designed to Plan designed to
increase strength increase muscle improve muscle
and power. High size. endurance. Plan designed to
weights & low maintain current
reps. levels of strength.
Produce lean
Plans that have Plans that have muscle mass thru
training load 80% training load 65- high reps & low
of 1RM 80% of 1RM weight.